CrossFit Nucleus, CrossFit Nucleus – CrossFit


Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles


Weighted Strict Pull Ups (5 x 3 AHAP or partner Pull ups 5+)

*Super set the First 3 Sets with

1-Arm OH DB Walking Lunges 8 left arm/8 right arm

Weighted Pull-ups (5 x 3)


Metcon (AMRAP – Rounds and Reps)


3 Rounds:

400m Run, 25 T2B/V-Ups


Max Rounds:

800m Run, 20 GHD Sit-Ups

– (40 Butterfly Abmat Sit Ups w/ DB 30/20)

Accessory Work


– Biceps, Triceps, Shoulders, Butt Stuff: Anything you want a little more work on.

Cool Down/Stretch

Stretch it out!